Rowing intervals
300m in 1 min or less, rest 1 minute - 10 repeats

Managed 8 and then breathing got chunky on the 9th.

10x45lb
5x89lb
3x133lb
3x155lb
5x177lb

We have some fractional plates at the box now so going to go up by 1kg a week and see how long I can push that.

AMRAP 8 minutes
5 power clean, 177lb
Run 200m
6 rounds on the button - liked this but damn I am a slow runner. Even more after a couple rounds - heading out the door it was like “Dude, where’s my hamstrings!?!”

AMRAP in 3 minutes:
3 Snatch, 135 lbs., Can Power Snatch if able. Just get it up overhead.
6 Dips, Must Muscle Up into Dips
9 Air Squats
Rest 1 Minute

Repeat for a total of 5 cycles.

Decided that rather than starting a new cycle every round I would continue from where I finished

1. 3 rounds + snatches
2. Dips + squats + 3 rounds
3. 3 rounds + snatches
4. Dips + squats + 2 rounds + snatches + dips
5. Squats + 2 rounds + snatches

Total 16 rounds + snatches - all power snatches unbroken, all dips unbroken but missed a couple of muscle ups in last round. Normally I grip high up on the ring for muscle ups but this put me in a horrible position for dips. Gripping at the bottom of the ring worked better but the change messed up my pull a bit. Something new to play with. Enjoyed this one a lot - thanks Gimpy!

Press today
10x45
5x89
5x111
3x133
3x155
3x177

These felt strong today - after watching Rip’s Starting Strength DVD for the first time I tweaked my grip just a little. The adjustment allows for a tighter, seemingly stronger start position. I also read an article by Bill Starr on getting a stronger press. I’m not going to specialise but I am going to throw in a little assistance work and see where that takes me.

No metcon or high rep today but will get something in tomorrow

15 DL@310
Run 400m
10 DL@310
Run 400m
5 DL@310
Run 400m

7:01 (BW = 204)

Cash out - stretching. That sh!t hurts but it seems to be paying off

Jerk practice - 8 to 10 2-4 rep sets of push and split jerk at 60kg. Took a while but ended up pretty crisp

3 rft
5 thrusters, 155lb
7 box jumps, 33”

2:40 - cruising pretty well till the last box jumps where my hip switched off - those alone took 45 secs.

just jumped in with Leon’s session in entirety today - another scheduling fuster cluck and ended up getting to the gym as class started. Scheduled training just didn’t eventuate

5 rft
Row 100m
10 thrusters, 95lb
10 pull ups

7:51 - Pathetic!! 500m + fran individually is somewhere round 5 mins. A 50% blowout on the combination is ridiculous ..

Cycle 2, Week 4 - Rest Day Fun

Some fun just because

5 rounds
3 muscle ups
3 GTOH, 133lb

5:51 - last round muscle ups cost me a minute or so. Till then was well under a minute per round. This was fun!!

Cycle 2, week 4 - Deadlift

Yes, I'm back to lifting finally!

Metcon in the sun

10 muscle ups
15 HSPU
20 squat cleans, 155lb
Run 550m

11:13 as Rxed

Approx splits 1:30/2:30/4:45/2:30

I was trying to keep things quiet while Jake slept but the truth behind the age I took for the cleans was a substantial lack of character and lack of warm up. This WOD is a great benchmark for my personal goats! Happy with muscle ups, technique awareness is paying off. HSPU will be used for high rep sets after ME pressing - this seemed to work great for JTM and GG. Lets see how it works for me. Reasonably content with the run - this will get more love in the near future.

Deadlifts
5x133lb
3x221lb
3x309lb
2x397lb
5x430lb (2, 3, 4 and 5 rep PB)
10x397 (equals PB - grip faded and last rep was in fingertips)

OHS
5x45lb
5x89lb
5x133lb
3x177lb (had planned for 3 sets but ran out of time - at least this will loosen my hips up which is the main aim for doing them straight after deads)

Cycle 2, Week 4 - Off to a light start

A little something off the CFNEE menu from last week

3 rounds for time of
7 of the complex
Power clean, 40kg
Thruster, 40kg
Rack thruster, 40kg
then 100 single unders

6:35 - complexes all unbroken, first round of skipping painfully broken then got some groove on for later rounds

Cycle 2, Week 3 - Mo' Metcon

Weekly throwdown

12 min AMRAP
9 CTB
6 burpee w/ lateral hop (over barbell)
3 clusters, 155lb

6 rounds + CTB, burpees and 1 cluster

Weekend went sideways so only got this in an hour after Sunday dinner and a few beers. CTB were the rate limiting step towards the end with a couple of misses but this also got super gassy and nearly chunky after it was all over. Had to avoid any drops with clusters to avoid waking JT - was a great discipline to avoid breaking these up unneccesarily. Want to come back to this one for sure.

Cycle 2, week 3 - Metcon again

Had planned to do 3 rounds of Barbara but I ran out of time before class after two so I hit up another two rounds after class

3:28, rest 3 minutes, 3:40
3:09, rest 3 minutes, 3:36

Every round was faster than my previous best of 3:52 and used abmat this time (hadn’t used one in previous efforts). All pull ups, sit ups and squats unbroken. Press ups unbroken in first round of each couplet but with a few breaks in the second effort. Squats to a 12.5” box as my depth has been shaky since moving away from using my oly shoes for everything.

Happy with this effort and looking forward to the weekly throwdown WOD tomorrow.

Cycle 2, Week 3 - Metcon

Finally something that didn’t end with disappointment, injury and a dummy spit. The last week has been an abject failure with nothing worth logging

AMRAP 3 minute
165lb GTOH

20 reps - 2 rep PB

Not particularly proud but it’s something and I could do with a win right now. Tweaked knee, back and rotator cuff have ruined my mojo

Cycle 2, Week 1 - Front Squat

Front Squat
5x89lb
5x133lb
5x177lb
5x232lb

Back Squat
15x232lb - much better than last time

Hang Power Clean
5x133lb
5x177lb
5x199lb - loaded 210 but didn’t get a chance to hit it before getting swamped with questions before class

That’s all she wrote - sometimes owning a gym really gets frustrating ...

Cycle 2, Week 1 - Metcon

Weekly throwdown

AMRAP 10 min
7 power snatch, 99lb
7 kte

7 rounds + 7 power snatch in 10:13 - lost about 30 secs after catching a power snatch with my forehead. Got back on the bar pretty quick but the interruptions from folks concerned with a little claret wasted time. KTE are a big weakness and will need some loving

Cash out
3 rounds 10 GHR/ 10 GHSU

Cycle 2, Week 1 - Deadlift

Buy in 3 rounds of 10 no hip kipping pull ups / 10 non kip ring dips (not trying for strict reps just dialling out the overactive hip)

Did one round after each of my first 3 warm up sets of deads

Deadlift
5x133lb
5x221lb
3x309lb
1x397lb
5x425lb

10x397lb (PB)

That’s all she wrote for today. This week is a little out of my control but will do my damnedest to get my lifts in and as much of my scheduled metcon as possible